Training Log Archive: forsbergskanIn the 7 days ending Sep 6, 2009:
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Sunday Sep 6, 2009 #
orientering race (KM stafett trondheim) 30:00 [5] *** 4.2 km (7:09 / km)
spiked:9/11c
KM relay in trondheim, leg 2. The course was very special, we run almost in marshes only. It was alot of team from Norway, Sweden, Denmark, Switzerland, Czech, Austria, France, Great britain, Ireland and maybe some more?? I run very well and cath up both Helena and Simone, but then I run a bit too slow and also did some small misstake. But overall I am really satisfied with the race! Much better than yesterday :) I have the capacity if I just want it. Very inspired for the future =)
löpning mix warm up/down 40:00 [3]
warm up 30 min and 10 min cool down with Lina S.
Saturday Sep 5, 2009 #
löpning mix warm up/down 40:00 [3]
warm up 30 min, and warm down 10 min with annika billstam.
orientering race (KM long trondheim) 1:07:00 [4] **** 7.1 mi (9:26 / mi)
spiked:15/15c
KM long W21. The course was 7.1 km, but while I not run straight on the line I think I run about 9 km. It was tough terrain and I was really tired. I lost alot of time on bad ways to the controlls. But the controllpicking was great!! I am quite satisfied even if I was so long time after the winner. For me this was only good training. I know that many of the others run together and then you run much faster. I run all alone and have some problem with the speed after some days with hard training.
orientering (map walk) 30:00 [1] ***
Map walk with alot of controlls in the afternoon on the map Solåsen. I walk together with Jenny and Lina. We just took the first part of the training. We looked at 11 pointhills ,3 brooks and 2 yellow areas. The aim of the training was to see for example how different point hills was drawen and try to figure out how the map drawer are thinking. The brooks and yellow areas were quite clear to see. But the point hills were very diffuse. It was very hard to se the point hills, in sweden you shouldn't found any one of them on the map !!
Friday Sep 4, 2009 #
orientering (trondheim woc-camp) 40:00 [3] ***
shoes: walsh
Afternoon training: Run in a very slow speed with jenny. Looked at the forrest and longed for the chanterelles. ;)
orientering (lap-O) 56:35 [5] *** 7.5 km (7:33 / km) +280m 6:21 / km
spiked:20/21c
Lap-O in the morning. Mass start with 4 laps. between every lap it was 70 m climb. High speed and good controlllpicking. Really fun training and I think I was on the first half of the girls in to the finnish :)
Thursday Sep 3, 2009 #
orientering (slope-O) 1:25:00 [3] ***
spiked:4/4c
4 controlls on a slope. awesome!! =)
orientering (middel) 54:00 [4] ***
spiked:18/21c
Middel training. The map was a bit difficult to understand and I did some bad misstakes. Nice area! I like trondheim :D
löpning mix warm up/down 20:00 [3]
warm up before the middeltraining.
Wednesday Sep 2, 2009 #
orientering (Trondheim WOC camp) 1:38:00 [3] ***
spiked:6/8c
First training on this WOC camp in Trondheim with the swedish national team for seniors. The terrain was beatiful!! :D soooo cool! But I get lost to the two first controll, after that I understand the terrain little better and took the other controlls in a good way! and yes, I am in love in Norway and trondheim! The forrest here is great! and the marshes are so fast :) When you decide route choices, look after the marshes, it is there you can have the highest speed and the safesty way to the controlls. It's cool that they are so dry! they can be a bit wet if it is rain in the air, but the day after they are dry again :D I like it!
Monday Aug 31, 2009 #
löpning mix warm up/down 30:00 [3]
intervaller intervals (hill intervals Åby) 30:00 [3]
max:196
3*1000 m uphill in Åby.
Laptimes:
Lap1: 4.32 min
Lap2: 4.44min
Lap3: 4.47min
Very tough hill, I was dead after each interval, but then it is good training :) I had much better time this evening than last year. My badest time this day was the same at my best time last year! :D =)
Laptimes:
Lap1: 4.32 min
Lap2: 4.44min
Lap3: 4.47min
Very tough hill, I was dead after each interval, but then it is good training :) I had much better time this evening than last year. My badest time this day was the same at my best time last year! :D =)